GP claims Christmas dinner staple could worsen symptoms of common condition

Approximately one in five Britons are thought to be affected by irritable bowel syndrome (IBS), a widespread condition impacting the digestive system. Symptoms include stomach cramps, bloating, diarrhoea and constipation, which can either change quickly or last for extended periods, reports Surrey Live.

Whilst the precise cause remains unclear, dietary changes have proven to substantially ease symptoms for certain sufferers. The festive period can present specific difficulties for those managing IBS, as rich foods and alcoholic beverages feature heavily in most seasonal gatherings. The highly anticipated Christmas dinner can prove especially challenging for individuals with the condition.

Dr Claire Merrifield, a GP at Selph, said: "Fatty foods and alcohol are common triggers of IBS, which can make Christmas a very difficult time for those that suffer with it. In addition, stress tends to make symptoms of IBS worse.

"Most people with IBS also will know that foods that have a high FODMOP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) content can create more gas and bloating. High FODMAP foods like cauliflower, onions and garlic, milk, bread and sweeteners tend to be prominent foods at Christmas time."

The festive period can prove difficult for those suffering from irritable bowel syndrome (IBS) when it comes to food choices. Rich, fatty foods like cheese and chocolate may worsen IBS symptoms, particularly stomach pain associated with eating.

"Fatty foods like cheese and chocolate which are hard to avoid over the festive period, might increase symptoms of IBS, in particular abdominal pain related to eating," Dr Merrifield explained. While low in FODMAPs, cruciferous vegetables including Brussels sprouts and cabbage are well-known culprits for causing excess gas, according to Gloucestershire Live.

To help those with IBS enjoy a more comfortable Christmas, Dr Merrifield has shared several tips. She recommends substituting Brussels sprouts, which cause bloating due to their high fibre content that ferments in the gut, with a gentler alternative.

Switch Brussels sprouts for peas

Dr Merrifield explained: "Love them or hate them, there is actually science behind the reasons why Brussels sprouts make you gassy. Although they're high in vitamins and antioxidants, they contain a lot of fibre which is fermented by bacteria in our colon, leading to the production of gas that our bodies must release. This can lead to discomfort in some people with IBS."

For a more comfortable dining experience, she advised: "Try swapping out Brussels sprouts for a less gassy alternative, like carrots or green beans. The rest of the dinner table might even be jealous!"

Reduce fatty foods

Dr Merrifield also highlights fat as a potential trigger for IBS symptoms, recommending cutting down on rich festive puddings. She explained: "Fat is thought to trigger some symptoms of IBS. There are usually lots of fatty foods on offer for dessert, like cake, cheese and chocolate."

Her advice includes: "If you're in charge of cooking, try and make sure there are some lighter snacking and dessert options. You can also bring some mindfulness to your eating - do you really want that whole chocolate orange right now? Or can you just have a small segment and really enjoy it?"

Moderate alcohol and caffeine intake

She continued: "Alcohol, tea and coffee can all trigger symptoms of IBS, so it's worth being mindful of what you're drinking. Most of us have something in our hands that's not water for most of the Christmas period so think about ways you could reduce the caffeine and alcohol you're consuming.

"You might want to stock up on non-alcoholic or decaffeinated alternatives. Fruit-infused water is a really nice way to stay hydrated and refreshed and peppermint tea can help with abdominal pain related to IBS."

Choose comfortable clothing

When it comes to dressing for festive feasts, Dr Merrifield advised: "Whenever we sit down to eat a big meal, we are likely to feel our bellies getting bigger. Wearing tight-fitting clothes or tightly elasticated waistbands can mean our gut can't work as effectively and may lead to painful trapped wind.

"Wear loose-fitting clothes that are baggy around the middle, everyone's focussed on their food, not your waistline, so prioritise comfort over fashion."

Take short breaks and mindful moments

She also emphasised the importance of taking short breaks and practising mindfulness to reduce stress. Dr Merrifield said: "Christmas can be a stressful time for many of us. If you're alone there may be increased feelings of isolation and sadness. If you're with loved ones a combination of family tensions and loosened inhibitions can lead to difficult atmospheres.

"Remember it's OK to take a minute to breathe. There are some really simple breathing techniques you can try, even in the middle of a conversation to help you get a bit of perspective. Try the 3-4-5 method, breathe in for three seconds, hold for a count of four, then breathe out for a count of five. Do it a few times to re-centre yourself.

"IBS is thought to be a disorder of gut-brain interaction so take a moment as often as you can to be present to the sights, sounds, smells and feelings around you. The more you can ground yourself in the present moment, the less feelings of anxiety and worry you'll tend to experience. Try and enjoy the festive season, whatever it brings for you."